Boulder dietitian offers tips for holiday eating recovery

In this file photo, a vender arranges colorful peppers at the Estes Valley Farmers' Market. Dietitian Jane Reagan suggests detoxing with lots of fruit and vegetables after a big meal over the holidays.

Kale detox drink

What you need:

1/2 banana

1 cup frozen blueberries

1 cup juice or milk alternative

2 cups finely chopped kale

2-3 springs of parsley

1/2 cup plain or vanilla yogurt

2 tbs flaxseed or chia seed

1-2 tsp of fish oil

1 date, pit removed

1 scoop protein powder

Directions: Combine all ingredients in blender. Blend until smooth.

Source: Jane Reagan, dietitian for Wardenburg and Essential Nutrition

W ith the holidays in full swing, local dietitian Jane Reagan has some tips for how to recoup from a turkey coma and maintain a healthy diet between baked goods and other treats.

Reagan, dietitian for the University of Colorado's Wardenburg Health Center and Boulder's Essential Nutrition, said detoxing after big holiday feasts can help you recoup from larger-than-normal meals.

We caught up with Reagan for a few tips about what to eat between those big holiday meals and how to detox afterwards.

What is detoxing and why should we do it?

Detox is a process that removes excess toxins from our body. We're all exposed to a wide variety of toxins every day, like natural and man-made chemicals in our foods. Detox is especially helpful during the holidays when we're taking in more toxins, eating larger portions and working out less. We all have a toxic threshold so it's important to detox and start fresh every once in a while.

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What foods are best for detoxing after heavy meals like Thanksgiving dinner?

You need vitamins and nutrients to detox, so not eating at all is not the way to do it. A lot of people think not eating is the best way to recover from a big meal but you should really be focusing on eating more antioxidants. Vitamins A, C and E are really good for that. Eat more carrots, tomatoes and grapes to get the nutrients you need. Make sure you increase the amount of fruits and veggies in your diet. Incorporate them as a main dish and not just as sides. Fruits and veggies have the vitamins you'll need and are also low in calories.

Should we change our eating habits during the holidays to compensate for a few extra treats?

Eating less sugar, not cutting it out completely, just reducing it, is a good way to improve your habits this time of year when you'll probably be sneaking a few extra sweets. Doing the same with fats is also helpful. Again, don't cut them out completely, just watch how much you're eating. And keeping your foods clean and organic is a great way to indulge without adding even more toxins to your body. Look for proteins like organic chicken, free-range eggs, nuts or fresh-caught salmon.

Is it OK to indulge during the holidays, or should we do our best to stay away from treats all together?

I go by the 80-20 rule. Eighty percent of the time, eat well, lots of fruits and veggies and nutrients. But the other 20 percent of the time you should enjoy your food. Food is meant to be enjoyed, especially around the holidays. A splurge every once in a while isn't going to hurt anything but you'll feel better if you're eating better most of the time.

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